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Words matter, especially during a doctor’s appointment. The right language can empower patients to communicate their needs and enable doctors to deliver the right care. 

‘It’s important for patients to feel heard and supported,’ says Dr Alessio Platania, Lead GP at Kry. ‘Inclusive language builds trust between patients and doctors so they can concentrate on finding the best solutions.’

This is a thorough but not complete list. When in doubt, always use the words someone uses to describe themselves. ‘If you’re not sure, just ask,’ says Dr Platania. 

## What’s the difference between sex and gender?

Biological sex is a label you’re assigned to at birth based on your visible external anatomy, genes and hormones. 

Gender is a social and cultural construct that traditionally refers to ‘woman’ and ‘man’, but there are many more gender identities. Someone may be non-binary, agender or gender fluid. 

## What do all the letters in LGBTQIA+ stand for?

### Lesbian
A woman who is sexually and/or emotionally attracted to other women.

### Gay 
A man who is sexually and/or emotionally attracted to other men.

### Bisexual 
Someone who is sexually and/or emotionally attracted to the same and other genders.

### Transgender 
Someone who has a gender identity that’s different from the gender they were assigned at birth.

### Queer 
Often used as an umbrella term referring to anyone who isn’t straight or cisgender. Historically, the term queer was used as a slur against LGBTQIA+ people, but in recent years it has been reclaimed. Queer is also often used as a broad rejection of labels, most often those for gender and sexual orientation.

### Questioning 
Someone who is not sure how they identify. Someone can be questioning their sexual orientation and/or their gender identity.

### Intersex 
Someone whose physical/hormonal/genetic characteristics do not fit neatly into the traditional definition of male or female. 

### Asexual 
Someone who experiences no, little or conditional sexual attraction to others. Asexuality exists on a broad spectrum and asexual people may experience other forms of attraction, like romantic or emotional. It’s also sometimes called ‘ace’.

### Ally
People who identify as cisgender and straight and support social and legal equality for LGBTQIA+ people are called allies.

## LGBTQIA+ healthcare glossary

### A

__Agender__
Not having a gender. This can mean being genderless or having a neutral or null gender. 

### B

__Back sex__
A term for anal sex that some people may prefer. (See front sex.)

__Binding__
Tightly wrapping the chest with cloth, bandages or a specially designed undergarment to minimise the appearance of breasts. 

__Bottom surgeries__
Gender-confirmation surgeries chosen by some trans people, which include the following: 
Phalloplasty (creating a masculine phallus)
Metoidioplasty (creating a masculine phallus using testosterone-enlarged clitoral tissue)
Vaginoplasty (creating a vagina)

### C

__Cisgender/Cis__
Someone whose gender identity and expression correspond with their assigned sex at birth. 

__Closeted__
A term for someone who isn’t open about their sexual orientation or gender identity.

__Coming out__
The process of exploring and accepting your sexual orientation or gender identity and sharing it with others. Coming out is not usually a single event. Someone may come out many times, for example to new friends, at a new job or at the hairdresser. 

### D

__Deadnaming__
Calling someone by their birth name after they have changed their name. Often associated with trans people who have changed their name.

__Demi-(a)sexual__
Someone who only experiences sexual attraction after establishing a close emotional and/or romantic connection with another person.

__Disclosing__
Revealing your transgender or other non-cisgender identity/orientation to someone else. Some people use it as an alternative to coming out. When disclosure occurs without someone’s consent, it’s also called ‘outing’.

__Drag__
Drag involves cross-dressing (dressing and presenting as a different gender) or having a persona or fictional character. While some people who do drag are gay or lesbian, drag performers can have any sexual orientation or gender identity. A drag queen or drag king is distinct from a trans person.

### F

__Front sex__
A term for vaginal sex that some people may prefer, especially those whose gender identity doesn’t match their physical characteristics. 

### G

__Gender-affirming hormone therapy__
Medicines that alter someone’s appearance to more closely match their gender identity. 

__Gender-affirming surgery__
Surgeries to change someone’s body to match their gender identity. It may also be called sex reassignment surgery or gender-confirming surgery.

__Gender dysphoria__
When a person feels uncomfortable identifying as the gender they were born with and feels distress with their gender identity. Gender dysphoria can occur at different levels among transgender or gender diverse people.

__Gender euphoria__
The comfort and joy someone feels as a result of their gender expression matching their true gender identity. This can also be felt by non-binary people. 

__Gender expression__
How a person chooses to outwardly express their gender within the context of societal expectations of gender. 

__Gender fluid__
Someone whose gender identity is not fixed and changes over time. 

__Gender identity__
A person’s perception of their gender, which may or may not match their birth sex. Gender identity is personal: it’s how we see and define ourselves.

__Gender queer__
Someone who does not subscribe to conventional gender distinctions but identifies with neither, both or a combination of male and female genders.

__Gender recognition certificate (GRC)__
A UK document that legally changes the gender listed on your birth, marriage and/or civil partnership certificates. 

__Gillick competence__
Someone under the age of 16 who is deemed capable of fully understanding and consenting to medical treatment.

### H

__Heteronormativity__
The belief that heterosexuality is the ‘normal’ or default sexual orientation of society.

__Heterosexual__
A cis man who is attracted to a cis woman or a cis woman who is attracted to a cis man. This is also called being straight.

__Homophobia__
Prejudice or discrimination against anyone who is or is perceived to be not heterosexual. Homophobia can occur when someone is breaking the norms of heteronormativity, so straight/cis people who look LGBTQIA+ can also be a victim of homophobia.

### M

__Misgender__
To refer to someone with a pronoun or any other gendered term that doesn’t match their gender identity.

### N

__Newman Goldfarb protocol__
A commonly used method for non-child-carrying cisgender and transgender women to induce lactation and therefore breastfeed.

__Non-binary__
Someone who doesn’t identify as only male or only female or who identifies as both. Sometimes abbreviated to NB or referred to as ‘enbie’. 

### P

__Pansexual__
Someone whose romantic and/or sexual attraction towards others is not limited by sex or gender. 

__Passing__
Being perceived by others as a particular identity/gender or cisgender
regardless of how the individual in question identifies, e.g. passing as a cis man. 
This term can be offensive, as it may imply someone isn’t really what they are passing as.

__Pronouns__
Words we use to refer to people in conversation, like ‘you’, ‘she’ and ‘he’. Some people may choose gender-neutral pronouns like ‘they/their’ or ‘ze/zir’.

### Q

__Queer__
An umbrella term describing people who think of their sexual orientation or
gender identity as outside of societal norms. This term was once used as a slur but has been reclaimed. Some people may still find this term offensive – consider using LGBTQIA+ instead.

__Questioning__
Someone who is not sure about their gender identity or sexuality. 

### S

__Sex assigned at birth__
The sex assigned to a child at birth, which is usually based on external anatomy. Can be expressed with the following abbreviations:
AFAB: Assigned female at birth
AMAB: Assigned male at birth

### T 

__T__
Short for testosterone.

__Top surgery__
An operation performed on the chest as part of gender-confirmation surgery.

__Transgender man__
A man who was assigned female at birth.

__Transgender woman__
A woman who was assigned male at birth.

__Transitioning__
The process of coming out and changing your lifestyle and appearance to correspond with your gender identity. 

__Transphobia__
Prejudice or discrimination of anyone who is trans, is perceived to be trans or who does not adhere to traditional gender norms. 

__Tucking__
Minimising the appearance of the penis and testes using tight undergarments.

## About this glossary

This glossary aims to help people understand some common words people use to identify themselves. In healthcare settings, using – and hearing – inclusive language can help patients and healthcare professionals achieve the best possible care. 

To build this glossary, we consulted and adapted definitions from the following key references. The words we use constantly evolve, and definitions can vary between different communities and people. There are also many terms not included in this list, so always defer to the language someone uses themselves.

[Yale School of Medicine. LGBTQIA+ Glossary of Terms for Teaching in Health Care. ](https://medicine.yale.edu/lgbtqi/curriculum/2021-07-04-lgbtqia_glossary_417482_37430_v3.pdf)

[National LGBTQIA+ Health Education Center. Glossary of Terms for Health Care Teams.](https://www.lgbtqiahealtheducation.org/wp-content/uploads/2020/02/Glossary-2022.02.22-1.pdf)

[Human Rights Campaign. Glossary of Terms. ](https://www.hrc.org/resources/glossary-of-terms)

[UC Davis LGBTQIA Resource Center. Glossary.](https://lgbtqia.ucdavis.edu/educated/glossary) 

[NewYork-Presbyterian Hospital. LGBTQ+ Terminology/Vocabulary Primer.](https://www.nyp.org/documents/pps/cultural-competency/Understanding%20Disparities%20-%20LGBTQ%20Terminology.pdf)

__This article has been medically reviewed by Dr Alessio Platania, Lead GP at Kry.__

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 kry.co.uk > Your health > LGBTQIA+ healthcare glossary

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Words matter, especially in healthcare settings. Inclusive language both empowers patients to communicate their needs and helps doctors to meet them. 

Kry.co.uk > Your health > LGBTQIA+ healthcare glossary

LGBTQIA+ healthcare glossary | Kry

Medical reviewer

Dr Alessio Platania

Lead GP at Kry

General health and seasonal

Your LGBTQIA+ healthcare glossary

Monkeypox is caused by a virus that belongs to the poxvirus family, and these types of viruses can be found across the world. Some of them infect animals, like myxoma virus in rabbits, and others humans, like molluscum contagiosum virus.

‘Monkeypox is not a new disease, unlike Covid-19 was when it emerged. But in the past, monkeypox has been very rare in humans. The disease currently exists in two variants, one of which is milder,’ explains Dr Henderson.

The infection occurs mainly in [tropical rainforest areas in western and central Africa](https://www.who.int/news-room/fact-sheets/detail/monkeypox) and has been found in squirrels, the Gambian giant bag rat, sleeping mice and various other species. The main disease carrier of monkeypox remains a mystery but it’s thought to come from rodents.

‘The Health Security Agency is investigating cases of monkeypox in the UK. Up until now it was not commonly seen outside of Africa,' Dr Henderson explains. 'The number of cases in the UK is currently low, and you’re unlikely to catch it if you have not recently travelled or been in contact with someone who has the virus.'

## What are the symptoms of monkeypox?
It usually takes between 7 and 14 days for symptoms of monkeypox to appear once you’ve become infected, although it can take as long as 21 days.

Symptoms of monkeypox include:
- Headaches
- A high temperature
- Back and muscle aches
- Exhaustion
- Swollen glands
- Fever and shivering
- A skin rash

‘The most common symptom seen in a monkeypox infection is a skin rash consisting of sores and blisters,’ says Dr Henderson. ‘Some patients may only develop a few blisters, others might have a larger breakout. The most common place to develop monkeypox blisters are the face and hands but it can affect the whole body.’ 

## How do you catch monkeypox?
The most common route of transmission is from animals to humans, but in some cases it can be spread by close contact between humans. 

‘You can catch monkeypox if you come into contact with the virus,’ says Dr Henderson. ‘Animal-to-human transmission can happen through contact with infected animals in west and central Africa, for instance if you're bitten or you touch its blood, body fluids, spots, blisters or scabs. It may also be caught by eating undercooked meat.’

Monkeypox can also be spread from human to human through:
- Coughs and sneezes from someone with the monkeypox rash
- Sharing clothing, bedding or towels with someone who has the monkeypox rash
- Directly touching monkeypox blisters or scabs on the skin

‘Close physical contact is needed for the virus to be transmitted between humans as it does not pass on easily, unlike Covid-19,’ Dr Henderson reassures.

## How is it diagnosed?
A GP can diagnose monkeypox. You’ll be asked about your symptoms as well as any risk factors. If you’ve been in contact with a person who has monkeypox or you’ve recently travelled to Africa, it’s important that you stay at home and speak to a GP or call 111 for advice. A sample can be taken from the blisters and sent for a PCR test to detect the presence of the virus. 

## Is there any treatment for monkeypox?
‘Most cases of monkeypox are mild and will resolve on their own in a few weeks, so no specific treatment is required. However, it’s very important to maintain your water and nutrition intake to help with any of your symptoms,’ advises Dr Henderson.

‘In more severe cases, [some antiviral drugs](https://www.who.int/news-room/fact-sheets/detail/monkeypox) have been shown to be effective to alleviate the symptoms.’

The smallpox vaccine can be given to higher-risk groups as it’s been proven 85% effective against monkeypox. Experts suggest that people who were vaccinated against smallpox as a child will have [higher protection against monkeypox and less severe symptoms](https://www.cdc.gov/poxvirus/monkeypox/clinicians/smallpox-vaccine.html). Smallpox is another member of the poxvirus family that was eradicated in 1980 following a worldwide vaccination programme.

## What should I do if I become infected or suspect infection?
Authorities in the UK are now advising anyone who has had a close contact with a confirmed case, or think they may have monkeypox, to self-isolate for 21 days. Contact within a household or sexual contact is considered high-risk. 

## What can I do to reduce the risk of getting monkeypox?
You’re unlikely to become infected with monkeypox in the UK but there are some simple measures you can take for [further prevention](https://www.cdc.gov/poxvirus/monkeypox/prevention.html):
- Wash your hands thoroughly and regularly throughout the day and carry sanitiser with you
- Avoid eating raw or undercooked meat 
- Avoid contact with any sick or dead animals that may be infected
- Avoid contact with any material, like bedding or towels, that’s been in contact with a sick animal

__This article has been medically reviewed by Dr Bryony Henderson, Lead GP at Livi__

Speak to a GP about monkeypox

livi.co.uk > Your Health > What is monkeypox and how does it spread?

What is monkeypox?

The UK is experiencing an outbreak of monkeypox, a rare infection transmitted between animals and humans. Read Dr Bryony Henderson’s answers to common questions about monkeypox.

What is monkeypox and how does it spread?

What is monkeypox and how does it spread? | Kry

What is monkeypox and how does it spread? Doctor Q&A

When temperatures soar in spring and summer, many of us head out to make the most of the sun’s rays. But it’s no secret that too much direct sunlight can be dangerous.

‘Getting a healthy dose of sunshine is important for both our mental and physical health, but we should all be aware of taking precautions when spending time in direct sunlight,’ says Dr McClymont.

## Why is sun safety so important?

‘Without the right level of protection, direct sunlight can cause severe sunburn. This can be very painful and lead to more serious side effects, including a greater risk of developing skin cancer,’ Dr Rhianna explains. ‘That’s why it’s essential to follow advice on sun safety.’ 

According to figures from Cancer Research UK, there are around [2,300 melanoma skin cancer deaths](https://www.cancerresearchuk.org/health-professional/cancer-statistics/statistics-by-cancer-type/melanoma-skin-cancer) in the UK every year, which is more than 6 each day. 

Although not every case of skin cancer is preventable, [you can reduce your risk of developing it](https://www.nhs.uk/conditions/melanoma-skin-cancer/) by following sun safety advice and avoiding getting sunburned.

## What are UV rays?

Ultraviolet (UV) radiation is a type of energy emitted by the sun and some man-made sources like tanning beds.

There are 3 types of UV rays:
- __UVA:__ longer wavelength rays that penetrate deep into your skin
- __UVB:__ shorter wavelength rays that only reach the outer layer of your skin 
- __UVC:__ rays from the sun that don’t reach the Earth’s surface, but can come from man-made sources like lamps

![What does the UV index mean?](//images.ctfassets.net/h8qzhh7m9m8u/4OZgjdMCM8MgVeMCrCuwg5/c745b7b37aa3b9a130161c07b92c583d/22GL451_organic_content_sun-saftey-chart__1_.png)

## What’s the UV index?

The WHO created the ultraviolet index (UVI)1 to measure the amount of UV rays reaching Earth during the day. The higher the number, the more intense the UV rays. 

You can usually find the UVI for your area in your local weather reports. 
For example, in Paris, the maximum UVI typically ranges from 0-1 in winter, 3-6 in spring, 6-7 in summer and 2-6 in autumn.

## What affects your UV exposure?

- __Geography:__ UV rays are more intense the closer you are to the equator. 
- __Altitude:__ At higher altitudes, there’s less atmosphere to absorb UV rays, so UV radiation is more intense. With every 1,000 metres of altitude, UV levels increase by about 10%.
- __Time of year:__ Summer brings the strongest UV radiation.
- __Time of day:__ UV rays are most intense when the sun is at its highest point in the sky, from around noon to 2pm.
- __Cloud cover:__ In general, clouds weaken your UV exposure – but don’t underestimate a cloudy day. Light cloud cover may actually intensify UV levels because of an effect called scattering.
- __Reflection:__ UV rays bounce off reflective surfaces like snow, sand, pavements and water, adding to your UV radiation exposure. Fresh snow is particularly reflective and can double your UV exposure. 

## Who is most at risk of sunburn?

People of all ages can get sunburn from spending too much time in the sunshine, as this is actually a form of light radiation. When talking about the health of our skin, there are two main types of ultraviolet to be aware of – UV light UVA and UVB. Together, they contribute to the chance of getting sunburn.

Some people are more prone to burning in the sun than others – especially those with moles or paler skin. Redheads are also more vulnerable to the effects of the sun as well as those who work outdoors.

‘Sunburn can be particularly dangerous for babies and small children, and so exposure to the sun should be carefully limited for little ones,’ Dr McClymont adds.

## How to prevent sunburn

- Remember your sunscreen – aim for SPF 50+
- Try to avoid the sun from 11am to 4pm when UV rays are at their strongest
- Make use of shaded spots, but keep in mind that shade from trees, umbrellas and canopies do not offer complete sun protection. To avoid getting sunburn, apply sunscreen even while in the shade
- Wear protective clothing for optimum sun safety, like a wide-brim hat and loose-fitting clothes
- Watch the UV Index (UVI) to plan your time outdoors. The higher the UVI, the more potential for sunburn or skin damage

## What’s the best way to treat sunburn?

‘Sunburn can usually be safely managed at home, but there are a few exceptions. If your sunburn is so severe it’s caused blistered or swollen skin, or you have other symptoms associated with your sunburn like a high temperature, headache, dizziness, nausea or muscle cramps then, it’s best to chat to a GP,’ Dr McClymont advises.

‘It’s also more important to protect sunburned skin while it’s healing, so if you’re already sunburnt, make sure you double up on your sun safety.’
Dr McClymont shares important things to remember when treating sunburn:

- When you get sunburn, your skin is damaged, so the first thing you need to do is stay out of the sun.
- You can calm down your skin and relieve itchy sunburn with a cool shower or bath – but make sure the water isn’t too cold, especially for children.
- Use a soothing moisturiser designed for sensitive skin to give your sunburn relief. There are lots of creams available for mild sunburn over the counter, often containing aloe vera.
- Sunburn, as well as hot weather, can make you prone to dehydration so drink lots of fluids.
- For treating bad sunburn, painkillers and anti-inflammatories like ibuprofen can help give relief.
- If your skin develops a sun blister (filled with clear liquid), leave it alone. They usually burst or leak easily as the skin is fragile, but it’s not a good idea to burst them yourself.
- As sunburned skin or sunburned lips begin to heal, they can often become very itchy, and the top layer of damaged skin begins to peel. Try not to scratch or peel the skin, as this can cause more damage. Simply keep itchy skin hydrated with a moisturiser.

## How to keep children safe from sun damage

It can be hard to keep active children out of the sun, so make sure they’re covered up as much as possible and are aware of the risks – if they’re old enough to understand. As children get older and more independent, it’s a good idea for them to play a part in their own sun safety.

Children’s skin is more delicate than ours, and the more often they burn, the more likely they are to develop skin cancer in later life.

Always use a high factor sunscreen for parts of the body that can’t be covered up. The label should state that it protects against both UVA and UVB rays. For children, it’s best to use at least factor 50 sunscreen for the best protection, and reapply it frequently – at least every two hours, or more often if it washes off.

Babies under 6 months should not be in direct sunlight at all. If small children or babies do get really bad sunburn, they can become very unwell, very quickly. 

Make sure your child gets an urgent medical assessment if you’re worried about their sunburn.

## What are the health benefits of the sun?

Spending time in the sunshine can be good for us too. As well as increasing the level of serotonin in our bodies, known as the ‘happiness hormone’, the sun has plenty of other health benefits.

### Vitamin D

This is the time of year when we can get the most [vitamin D through sunlight.](https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/) It helps keep our bones, teeth, muscles and immune system healthy. [Vitamin D supplements](/your-health/vitamins-that-doctors-recommend-taking/) are often recommended by doctors for those who live in less sunny areas, as well as those at risk of [vitamin D deficiency](/your-health/do-i-have-a-vitamin-d-deficiency-symptoms-causes-and-treatments/).

### Better mental health

Getting outside on a nice day can make all the difference to how we feel. Sunshine is closely linked to improved mood, and even clearer thinking, particularly in [people with depression](/medical-advice/mental-health/depression/). Another important reason to make sure we all enjoy the sun safely.

### Improved sleep cycle

It might seem obvious but experiencing sunlight in the daytime helps our bodies know the difference between night and day – and regulate our sleep patterns. This is all part of your 24-hour biological cycle known as the circadian rhythm that plays a big part in nearly all bodily processes.

### Relief from skin conditions

Sunshine in moderation – even as little as 5 minutes – can create visible short-term improvements to certain skin conditions like [acne](/your-health/acne-types-and-their-treatments-help-to-clear-your-skin/), [eczema](/medical-advice/skin-conditions/eczema/) and [psoriasis](/medical-advice/skin-conditions/psoriasis/).

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Treating sunburn

Here’s our expert guide on sun safety and everything you need to know about sunburn.

How to stay safe in the sun and treat sunburn | Kry UK

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Rhianna-headshot

Dr Rhianna McClymont

Lead GP, Kry

How to enjoy the sun safely

For many people, the warmer weather brings more than sunshine and flowers – it’s hay fever season. Here’s a doctor’s guide to hay fever, including the common hay fever triggers and how you can help relieve symptoms at home.

‘Mild allergies like hay fever are common, but it’s important to know when to seek urgent medical care – if you develop difficulty breathing, or have swelling around your lips and tongue, you need to get emergency help straight away,’ says Dr Rhianna McClymont, Lead GP at Kry. 

## What exactly is hay fever? 

Hay fever is a type of allergic rhinitis – irritation and inflammation mainly in the nose and eyes as a response to something that triggers the immune system. In the case of hay fever, it’s an allergy to pollen in the air – tree pollen, grass pollen, and other plants can cause problems.

When we have an [allergic reaction](/medical-advice/allergies/), our body naturally releases chemicals called histamines as part of a natural protective response. Sometimes when we’re exposed to an allergen, like pollen, our body’s response is excessive and makes us feel unwell. Some people are more susceptible to these kinds of allergic response than others – this seems to be down to a combination of lifestyle, genetic and environmental factors. 

Streaming eyes, sneezes and runny noses for many people signals the arrival of hay fever season. Thankfully, we now know more than ever about the small lifestyle changes and simple treatments that help ease these unwelcome seasonal symptoms.

## How can I manage hay fever myself?

Sometimes, simple hay fever home remedies can be really useful for managing symptoms. Here are 5 of our top tips to try at home.

1. __Use over-the-counter treatments__– your local pharmacy is usually a good first port of call for hay fever relief. 
2. __Plan ahead__ – take notice of which days are likely to be worse than others. Dry, windy days when the pollen count is high are particular culprits for causing hay fever, and you can take antihistamines in advance.
3. __Stay indoors__ – some hay fever sufferers might be able to stay indoors with the windows closed on particularly high pollen days, but not everyone’s lifestyle allows for that. Work, school, and life in general can make it tricky to avoid high pollen days. 
4. __Wash clothes (and pets)__ – doing laundry and showering after you’ve been outside on high pollen days can help with signs of hay fever.
5. __Dry clothes indoors__ – hanging laundry on the line will increase the amount of pollen you’re exposed to.

## When is hay fever season?

Hay fever season is usually between around March and September, when plants release pollen as trillions of microscopic particles. 

During this time, the pollen count is sometimes included in [weather forecasts](https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/health-wellbeing/pollen/when-is-hayfever-season) – it just means how much pollen is in the air that day. Hay fever usually gets worse as the pollen count gets higher, so hay fever sufferers might choose to avoid going outdoors at those times. 

## What types of pollen affect hay fever, and when?

Every plant releases a different type of pollen – it’s how they reproduce. Some types of pollen are more likely to cause reactions than others, and some people are more sensitive to one type than another.

- __Grass pollen__ - This is the most common trigger for hay fever, and is usually particularly active from May to July in the UK. 
- __Tree pollen__ - This affects people a little earlier in the year, between February and mid-summer. There might even be differences in how each person reacts to different types of trees. 
- __Weed pollen__ - From June to September, hay fever is more likely to be a reaction to weed pollen – common weeds which cause hay fever include dock, nettles, mugwort and ragweed. 
- __Crops__ - Some crops also cause problems around this time of year, particularly oilseed rape just before and around the time of harvest. 

Allergy screening tests your reaction to some different types of pollen separately, which can help plan the times of year to be extra careful about managing hay fever.  

## Common signs of hay fever

Hay fever can make you feel quite unwell, and can mimic the symptoms of other related allergies.

Some of the most common signs of hay fever include:

- Sneezing
- Runny nose
- Swollen, red and sore eyes
- A sore throat 
- Itching 
- Feeling very tired and generally unwell
- Poor sleep

Some people also find that they get headaches and earaches, and hay fever can even affect your sense of taste and smell.

‘Allergic rhinitis can make you feel really miserable, but most symptoms can be well-managed with over-the-counter medications,’ says Dr McClymont. ‘Oral antihistamines, steroid nasal sprays and antihistamine eye drops are all very useful to control the symptoms. For regular sufferers, it’s important to start using these treatments early in the hay fever season for the best result.’

## Who is more at risk of hay fever?

People with [asthma](/medical-advice/respiratory-conditions/asthma/), who also get hay fever, might find that their asthma is worse when hay fever flares up – 80% of people find that hay fever can trigger asthma, and even sometimes cause serious attacks. Carefully managing both conditions is always essential, but especially so for people who find their asthma flares up badly in hay fever season. 

‘Often, people who suffer with hayfever are also more likely to suffer with asthma or eczema - and vice versa. Sufferers may also have a genetic predisposition to hayfever, and so it tends to run in families. If a close family member suffers with it, your risk is higher,’ says Dr McClymont.

## Is hay fever common in children?

Hay fever in children under the age of five is uncommon, but from that age and up, the numbers of children who develop hay fever surges, with around 40% of people affected at some point in their childhood. 

Although it’s not usually thought of as a very serious condition, having bad hay fever can have a huge negative impact on a child’s quality of life, and lead to days off school and missed opportunities to go on trips and days out. The sleeplessness that sometimes accompanies hay fever can be difficult for children to deal with, but usually symptoms can be reasonably well controlled with careful medication management. 

Many people find that their hay fever settles down as they get older – this may be due to changes in our immune response as we age. But somewhere [between 10% and 30% of adults continue to suffer from hayfever](https://www.allergyuk.org/information-and-advice/statistics). 

## How can I treat hay fever in children?

The types and doses of hay fever treatment suitable for children may be different than those for adults, so it’s important to choose the right product for the age group, and always follow the instructions on the box. A pharmacist or GP can give advice if you have any concerns or are having trouble managing hay fever in a child. 

## Should I see a doctor for hay fever treatment?

Hay fever can really impact the way you feel and how well you feel like you can cope with day-to-day life. On a bad day, hay fever can affect your mood, breathing, ability to work and even leave the house. Usually hay fever is manageable, and there are lots of options for treatment and management. 

‘If you’re struggling to manage your symptoms with medications from the pharmacy then it is best to see your GP for further advice,’ advises Dr McClymont. ‘There are stronger medications for hay fever available on prescription, or in severe cases, a GP may refer you to an allergy specialist’. 


kry.co.uk > Your health > Hay fever signs and treatment: your self-help toolkit 

Hay fever signs and treatment: your self-help toolkit 

Hay fever is a common condition affecting at least a quarter of adults. Simple lifestyle changes can relieve symptoms through the hay fever season.

Hay fever treatment and how to relieve your symptoms | Kry UK

IMG 20200730 224911 865[33] (1)

A doctor's guide to managing the hay fever season

In the UK, around twice as many people are living with heart and circulatory diseases (known as CVD) than with cancer and Alzheimer’s disease combined. One of the biggest risk factors for CVD is high cholesterol. 

The good news is there are lots of simple lifestyle steps you can take to help lower your cholesterol levels.

Dr McClymont explains why cholesterol levels are important and what you can do to stay healthy.

## Why is high cholesterol so unhealthy?

Cholesterol is a fat that’s made in the liver. It’s also found in some foods like eggs. But current research shows that for most healthy people, cholesterol in food has a much smaller effect on blood levels of total cholesterol. It also shows the effects of saturated fats in foods like butter and fatty meats are more harmful.

Cholesterol itself is not unhealthy and every cell in your body needs it. But if there’s too much circulating in your blood, it can clog up and damage blood vessels. Experts agree that reducing cholesterol can be a crucial step in reducing your risk of CVD.

## Who is at risk of high cholesterol?

‘Statistically, young men are more likely to have problems with high cholesterol than young women,’ says Dr McClymont.

‘However, after menopause, when women’s oestrogen levels start declining, they become more likely to have raised cholesterol levels, especially LDL cholesterol which is known as the ‘bad’ cholesterol.’

## Should I have my cholesterol checked?

There are not any obvious or visible high cholesterol symptoms, so getting tested is the easiest way to know for sure.

Your doctor can measure your cholesterol using a blood test. If you’re over 40, it will be tested using a finger prick test as part of your routine NHS Health Check (you should receive a letter from your doctor about this).

‘The NHS recommends everyone over the age of 40 has a cholesterol test,’ Dr McClymont says. But your heart disease risk depends on other factors as well. 

‘GPs will look at your age, sex, weight, blood pressure, history of diabetes and your family history of heart problems.’
Some genes are associated with high cholesterol and an inherited condition called familial hypercholesterolemia.

## What should your cholesterol be?

‘Aim for a total cholesterol of below 5mmol/l,’ Dr McClymont advises. 

‘But not all cholesterol is the same, she explains. HDL cholesterol is often described as ‘good cholesterol’ and thought to protect against heart disease, while ‘bad’ LDL cholesterol increases the risk. An easy way to remember which is which, is to think of HDL as happy and LDL as lousy.

‘An important aspect of cholesterol can be the ratio of total cholesterol (TC) to good cholesterol (HDL). Ideally, this should be as low as possible,’ Dr McClymont says. 

‘Calculate this by dividing your TC number by your HDL number. So for example, if your TC is 4.5 mmol/L and HDL is 1.2 mmol/L, the ratio is 3.75. The lower the ratio, the lower your risk of heart disease.

## How to lower cholesterol through lifestyle changes

These simple changes to your diet and lifestyle have proven to lower cholesterol levels.

### 1.	Cut back on saturated fats

Eating a diet high in saturated fats increases the risk of high cholesterol. These fats are found in meat, cheese and other animal-based foods, as well as some vegetable oils like palm and coconut oil.

A review of the evidence, which looked at 15 studies with more than 56,000 participants, found cutting saturated fat intake reduced the risk of CVD by 17%.

Eating omega-3 fatty acids (found in oily fish like salmon and herring) may stop cholesterol from building up on artery walls so it can be helpful to include one serving a week in your diet. Remember there is different advice for women who are breastfeeding or pregnant and for children and babies.

Switching to unsaturated oils like rapeseed, sunflower and olive oils and reducing the amount of overall fats you use can help reduce your risk of CVD by 30%. Choosing leaner cuts of red meat (and eating less of it), and switching to low or lower-fat dairy products helps too. It’s also a good idea to grill, poach or steam food instead of frying, whenever you can.

### 2.	Eat more fibre

Studies show that eating 3g of soluble fibre a day — the amount you would get from 3 apples or 3 bowls of porridge (28g servings) — can help lower cholesterol.  

You can increase your fibre intake by eating more fruit, vegetables, wholegrain cereals, beans and other pulses, and switching to wholegrain pasta and bread.

Oats are another example of cholesterol reducing foods, because they contain natural sugars called beta-glucans, proven to help lower cholesterol.

### 3.	Get moving

Studies show that doing 120 minutes a week of aerobic exercise helps to increase protective HDL cholesterol and reduces the risk of CVD by 5.1% in men and 7.6% in women.

Aerobic exercise is anything that gets your heart pumping and makes you out of breath. And, it can be done in small chunks throughout the day if more convenient.

### 4.	Quit smoking

Its proven that smokers have lower levels of healthy HDL cholesterol than non-smokers. But a rise in HDL cholesterol can occur less than 3 weeks after giving up smoking.

If you need help to quit smoking, there are lots of free resources available. Nicotine replacement products like patches or gum, for example, can help curb cigarette cravings and there are other options like support groups or one-to-one counselling. 

### 5.	Swap the junk food for home cooking

Home cooked foods are always the best option when considering a diet to reduce cholesterol. Processed foods are often high in saturated fats, refined grains, added sugars and salt, which all increase the risk of high cholesterol and CVD risk factors, like weight gain.

Cook from scratch wherever possible, and check food labels. As a general rule, the longer the list of ingredients, and the less familiar their names are as foods, the more highly processed the product will be.

### 6.	Consider a Mediterranean-inspired diet

A more plant-based Mediterranean style of eating has been shown to help reduce blood cholesterol by 13%-15%. This approach involves a variety of brightly coloured fruits, vegetables and wholegrains in your diet as well as healthy servings of fish and healthy fats like olive oil.

## What about cholesterol-lowering drugs?

If diet and lifestyle aren’t enough to reduce your cholesterol, your doctor may consider prescribing a statin. 

‘These drugs block the production of LDL cholesterol and are offered to anyone with a history of CVD, or who hasn’t managed to reduce their risk with lifestyle changes,’ says Dr McClymont.

While some may experience side effects to statins like muscle aches, many of these people can tolerate another statin better. 

Always speak to a GP if you are experiencing problems with your medication.


Speak to a GP about your cholesterol

Kry.co.uk > Your health > How to lower your cholesterol

how to lower your cholesterol

Your cholesterol measurement is a key indicator of your heart disease risk. If it's on the high side, there are proven lifestyle measures that can help reduce it. Dr Rhianna McClymont, Kry Lead GP, shares her advice

How to lower your cholesterol – a doctor's guide | Kry

Reviewer > Dr Rhianna

How to lower your cholesterol – a doctor's guide

Your tongue has between [2,000 and 4,000 taste buds](https://www.ncbi.nlm.nih.gov/books/NBK279408/), allowing you to appreciate the taste of food. Your tongue is also home to the majority of bacteria that live in your mouth – some promote health, while others can cause issues.

Your tongue can change colour depending on a variety of factors, including what you’ve eaten and [whether you’re hydrated](/your-health/why-is-hydration-so-important-a-doctors-guide/). 

## What does a healthy tongue look like?

‘A healthy tongue is pink, moist and doesn’t feel painful. The surface of your tongue is covered with little nodules and bumps called papillae, which contain our taste buds,’ explains Dr Nikki Ramskill, a Kry GP. 

![Tongue chart UK](//images.ctfassets.net/h8qzhh7m9m8u/69WHmaKdjPLJECJrCZnnP9/ea0d9d31b5ef900539839c6cfea18c0e/Tongue_chart_UK.png)

## 1. If your tongue has a yellow coating… 

‘A yellow or brown coating on your tongue might be caused by a build-up of bacteria from poor oral hygiene, smoking, alcohol or drinking lots of coffee or black tea,’ says Dr Ramskill. 

A dry mouth and using products with thymol, menthol, witch hazel, peroxides, eucalyptus or alcohol can also cause a yellow coating.

If your face, eyes and tongue look yellow, speak to a doctor as this might be caused by problems with your liver or gallbladder. 

## 2. If your tongue is white… 

The most common reasons for this include:

### Oral thrush
‘If your tongue has a thick white coating, it could be oral thrush – a yeast infection of your mouth’s mucous membranes,’ says Dr Ramskill. Oral thrush is common in babies. If you’re breastfeeding, your baby can pass the infection from their mouth to your nipples. It can be easily treated with over-the-counter antifungal medicines. 

### Lichen planus
This is a disease that causes inflammation inside your mouth or other parts of your body. ‘It looks like you have a white lacy pattern on your tongue and inside the mouth,’ explains Dr Ramskill.

### Leukoplakia
Leukoplakia appears as a white patch on your tongue, gums or the inside of your cheeks and is most commonly caused by smoking. Speak to a doctor if you have this, as there’s a slight risk it can develop into [mouth cancer ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7566351/)over time. 

## 3. If your tongue is sore and bumpy… 

‘Bumps on the back of the tongue are normal. These are just papillae, which are essential to the normal function of your tongue,’ says Dr Ramskill. 

‘If you have a sore, bumpy tongue, it could be a sign of infection or inflammation caused by trauma – you might have accidentally bitten your tongue or burnt it on a hot drink or food. Use over-the-counter medications, like paracetamol and ibuprofen, to help with pain, or apply a gel directly to the sore area.’

## 4. If you have tongue ulcers…

Mouth ulcers – sometimes referred to as canker sores – can appear on your tongue. They might be caused by biting your tongue or damage caused by a toothbrush. Pregnancy and certain medicines can cause ulcers, too.

[Feeling stressed](/your-health/physical-signs-of-stress-on-the-body/), run down and anxious are also common causes of ulcers. A [recent study](https://www.nature.com/articles/s41467-019-08923-6) found a significant link between depressive symptoms and experiencing mouth ulcers. 

They usually clear up on their own within a few weeks, but if you have a particularly painful ulcer, try avoiding spicy, salty and acidic foods and toothpaste containing sodium lauryl sulphate.

‘A pharmacist can recommend a gel, spray or mouthwash to speed up the healing time. If you have a mouth ulcer that isn’t healing, get it checked by a doctor because in rare cases it can be a sign of mouth cancer,’ says Dr Ramskill.

## 5. If your tongue is swollen…

If your tongue is swollen, you may be experiencing[ glossitis](https://www.ncbi.nlm.nih.gov/books/NBK560627/) – an inflammation of the tongue. It can have several causes, including an allergic reaction, a dry mouth, injury or a nutritional deficiency. 

‘If your tongue swells after eating a certain food, seek medical advice straight away. The swelling can spread to the back of the throat and lead to breathing difficulties,’ explains Dr Ramskill. 

## 6. If your tongue is black and looks hairy…

A black, hairy-looking tongue is usually caused by a build-up of dead skin cells on the tips of the tongue’s papillae, which trap bacteria and food remnants. This may be due to poor oral hygiene, smoking, a dry mouth or eating a diet of mainly soft foods. 

Try tongue cleaning or scraping and flossing, and eat a healthy diet.

## 7. If your tongue is red…

Kawasaki disease is a rare but serious illness, most often seen in children, which causes a red, inflamed tongue. 

Bacterial infections like scarlet fever can also cause a bright red tongue, alongside a rash across the whole body, a sore throat and a fever. Vitamin B12, folic acid or iron deficiency can also cause a redder tongue.

## How can I look after my tongue health?

Looking after your tongue is as important as taking good care of your teeth if you want to maintain good oral health. Here’s how to do it:

__Drink plenty of water__ – staying hydrated helps wash away bacteria and food from your tongue and also helps to prevent a dry mouth, which increases your risk of fungal infections and tooth decay. 

__Clean your tongue__ – use a toothbrush, tongue scraper or cleaner. This helps remove bacteria and dead cells from the surface of the tongue, which may cause bad breath. 

__Give up smoking__ – it can irritate your tongue and contribute to conditions like leukoplakia.

__Chew sugar-free gum__ – this stimulates saliva production, which helps rinse away bacteria, clears food, reduces acid in your mouth and alleviates a dry mouth. 

## When should I see a doctor? 

If you have concerns about any of these symptoms and there isn’t an obvious temporary cause, speak to a doctor. Dr Ramskill advises you to seek health advice if: 

- You’re worried about the colour of your tongue or any changes in sensation
- You notice any lumps, bumps or sores on your tongue
- You have unexplained or severe tongue pain that continues for several days 
- You experience itchiness that gets worse and doesn’t go away
- You have a white patch in your mouth that hasn’t gone away for 2 weeks

Arrange an appointment with a dentist if you have any problems with your teeth or gums, like bleeding, painful or swollen gums or toothache. 

__This article has been medically reviewed by Dr Nikki Ramskill, a Kry GP__


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See a GP about your tongue health

Kry.co.uk > Your health > What can your tongue tell you about your health?

What can your tongue tell you about your health?

The colour and texture of your tongue can say a lot about your health. It can give clues about what’s going on within your body, including nutritional deficiencies and illness

What can your tongue tell you about your health? | Kry

Finding a new lump on your body can be worrying, and it’s easy to let your mind jump to the worst possible outcome. But not every lump is a cause for alarm – most are harmless and can be left alone. 

‘Most lumps are usually nothing to worry about,’ says Dr Roshaan Saloojee, a Kry GP. ‘But sometimes a lump may need treatment or immediate care. You should see a GP if you have concerns about a lump or if it persists for more than 2 weeks.’ 

## Why it’s important to check your body regularly 

‘It’s important to be familiar with your body and examine yourself regularly, so you can spot any new changes or lumps quickly and get advice from a doctor if needed,’ explains Dr Saloojee.

Get into the habit of self-examining your armpits and breasts or testicles and get to know what is and isn’t ‘normal’ for you.’

## What’s the difference between a benign and a cancerous lump? 

Lumps that are benign (non-cancerous) and usually nothing to worry about generally: 

- Are soft
- Are located in the superficial or fat layer of skin 
- Move around when touched 

‘There are some features that make a lump particularly concerning,’ says Dr Saloojee.

Lumps that need checking by a doctor generally:

- Are hard and may be painless
- Don’t move and are fixed to the skin or tissue
- Get larger

## What are the most common causes of a lump?

Lumps and swellings can appear anywhere on your body. Some lumps are specific to one place, while others can occur in many different parts of the body. Common examples include:

- [__Lipoma__](/medical-advice/skin-conditions/lipoma/) – a benign fatty lump that feels smooth, soft and squashy to touch. 
- __Skin tag__ – a small, soft, fleshy growth on the skin. 
- __Cyst__ – a fluid-filled lump under the surface of the skin that moves when you touch it. 
- __Skin abscess__ – a hard, painful lump that may be red and hot to the touch. ‘Skin abscesses usually contain pus and are a sign of infection,’ says Dr Saloojee

## What are the most common places to find a lump?

### 1. Breasts 

It’s important to remember that breast lumps are common in men and women and most aren’t caused by breast cancer. It may be that you’ve got a fibroadenoma – a benign breast lump, which consists of fibrous tissue and glandular tissue. 

It could also be a cyst. ‘Breast cysts are common breast lumps that develop naturally as the breast changes with age due to changes in hormone levels,’ says Dr Saloojee.

__What to watch for__
‘Fibroadenomas are smooth lumps, which can move easily under the skin when pressed,’ says Dr Saloojee. People who have fibrocystic breasts may find it hard to notice a new breast lump. 

‘Breast cysts can feel soft or hard and can vary in size. They’re usually oval or round and can develop quickly anywhere in the breast. Occasionally they can feel uncomfortable and even painful.’

[Breast cancer](/medical-advice/womens-health/breast-cancer/) lumps are often hard and painless (although some may be painful), irregularly shaped and different from your surrounding breast tissue. 

__How often to check__
Get into the habit of [checking your breasts once a month](/your-health/are-you-checking-your-breasts-correctly-a-doctors-guide/) to familiarise yourself with how they normally look and feel.

__When to see a doctor__
Any breast lump should be examined by a doctor. 

### 2. Neck and armpits 

The most common cause of lumps in the neck or armpit are swollen glands (or lymph nodes) known as lymphadenopathy. Swollen glands are often caused by mild infections like [colds](/medical-advice/infections/common-cold/), [sore throats](/medical-advice/infections/sore-throat/) and tonsillitis. Less commonly, glands may swell due to a condition, including rheumatoid arthritis or cancer. 

‘Other neck lumps include a thyroid goitre, which is an abnormal swelling of the thyroid gland,’ explains Dr Saloojee. 

__What to watch for__
Swollen glands feel like tender, painful lumps on either side of the neck, under the jaw or armpit. More serious conditions may cause the glands to become very hard and painless.

A goitre gives you a lump at the front of your neck. ‘The size of a goitre can vary and may move up and down when you swallow,’ says Dr Saloojee.

__How often to check__
Check your neck and armpits around once a month. It’s worth checking them at the same time you do a breast check. 

__When to see a doctor__
Swollen glands usually resolve by themselves within 2 weeks. If they last longer, you should speak to a GP. A doctor can also check whether your thyroid gland is swollen if you think you may have a goitre. 

### 3. Testicles 

‘Lumps and swellings in the testicles can have different causes,’ says Dr Saloojee. ‘They can be harmless lumps, such as fluid-filled cysts or swollen veins called varicoceles. But sometimes they’re a sign of a serious problem such as testicular cancer.’

__What to watch for__
Your testicles should feel firm but not hard, and smooth, without any bumps or lumps. 

Early [signs of testicular cancer](/your-health/testicular-cancer-how-to-spot-the-signs/) may include:

- A hard lump in the testicle
- An enlargement or swelling of the testicle
- A testicle that feels more firm than usual

__How often to check__
It’s a good idea to check your testicles every month, so you’re familiar with their normal shape and size. 

__When to see a doctor__
If you notice any lumps, swellings or other changes, it’s important to get checked by a doctor.

### 4. Groin 

Common causes of a lump in the groin area include swollen glands, an enlarged vein known as a saphena varix, and [sexually transmitted infections](/your-health/10-common-stis-and-their-treaments/) like genital warts. 

‘Hernias can also occur in the groin area. These are lumps caused by internal parts of the body pushing through a weakness in the muscle or tissue wall,’ explains Dr Saloojee. 

__What to watch for__
‘A hernia lump can often be pushed back in or disappears when you lie down. Coughing or straining may also make the lump appear. Occasionally, they can become painful,’ explains Dr Saloojee. 

__How often to check__
It’s worth [checking the lymph nodes](https://www.bad.org.uk/shared/get-file.ashx?id=219&itemtype=document) in your groin once a month. This can be done at the same time as you check other areas of your skin for new lumps and bumps.

__When to see a doctor__
If you have a lump in the groin area, make an appointment with a doctor to check if it’s a hernia.

### 5. Hands and wrists

‘Ganglion cysts are benign lumps that develop along the tendons or joints of your wrists or hands. They can happen in people who have osteoarthritis or who’ve had previous joint or tendon injuries,’ says Dr Saloojee. 

__What to watch for__
‘Ganglion cysts are round or oval and are filled with a jelly-like fluid. They can feel like a small, firm water balloon but are usually compressible,’ explains Dr Saloojee.

__How often to check__
No need to check for this one, as you’ll likely notice when it appears. 

__When to see a doctor__
‘If you notice an unusual lump on your hand, which may or may not cause pain or affect the way you use your hand, you should get it checked out by a GP,’ says Dr Saloojee. 

### 6. Bottom 

A lump around or inside your bottom may be due to [piles (haemorrhoids)](/medical-advice/digestive-problems/piles/). The veins in your bottom can become stretched under pressure, causing them to bulge and swell, creating small, round lumps. This may be caused by straining during bowel movements, constipation or diarrhoea, pregnancy and heavy lifting. 

‘A lump may also be caused by a rectal prolapse, where part of the tissue inside the bottom protrudes out of the anus,’ says Dr Saloojee.

__What to watch for__
Piles inside and around your bottom may cause itching, pain and bright red blood after you poo. 

__How often to check__
You’re likely to notice piles or a rectal prolapse when you go to the toilet or shower, so there’s no need to routinely check. 

__When to see a doctor__
‘Any lump in and around the bottom should be examined by a doctor to exclude anything more serious,’ says Dr Saloojee. 

## When should I get a lump checked?

‘If you’re worried about a lump, or it’s been there for more than 2 weeks, speak to a doctor to get it checked out as soon as possible,’ says Dr Saloojee. 

‘Regularly examining your body is vital because spotting any new lumps quickly can be an important way to catch anything serious early.’

Always see a doctor if you have a lump that: 

- Is growing in size
- Is painful, red or hot
- Is hard and fixed
- Grows back after being removed

‘A doctor will take a history of your symptoms and examine the lump. They may be able to tell you what’s causing it straight away and provide treatment,’ says Dr Saloojee.

‘If there’s uncertainty about the cause or diagnosis, a doctor may refer you for an ultrasound scan to assess the lump or for a biopsy where a small sample of the lump is removed and tested. 

‘For more concerning lumps, a doctor may refer you to a specialist for further investigations.’ 

__This article has been medically approved by Dr Roshaan Saloojee, a Kry GP__

See a GP about a lump under your skin

kry.co.uk > When to worry about a lump under your skin

When to worry about a lump under skin

Lumps are common and can appear anywhere under the skin. But how do you know when to get one checked?

When to worry about a lump under your skin

When to worry about a lump under skin | Kry

A key part of any healthy diet is balance – but most of us eat too much sugar. And it’s hard not to because sugar is everywhere, hidden in the foods we eat every day.

According to the World Health Organization (WHO), added sugars should make up no more than 10% of our daily food intake, and reducing this to 5% has significant health benefits.

## What does too much sugar do to your body?

Sugar is found naturally in foods like milk, fruit and vegetables. But this type of sugar isn’t the problem. It’s consuming too many ‘free sugars’ that can cause health issues. Many products that seem relatively healthy, like sauces, soups and yoghurts contain a high amount of added sugars.

Latest research shows that a diet high in added sugars is linked to chronic diseases including obesity, [cardiovascular disease](/medical-advice/cardiovascular-disease/), diabetes and non-alcoholic fatty liver disease. 

## What should my daily sugar intake be?

This is the recommended daily sugar allowance, according to NHS guidance:

- Adults should have no more than 30g of added sugars a day (about 7 sugar cubes)
- Children aged 7-10 should have no more than 24g of added sugars a day (6 sugar cubes)
- Children aged 4-6 should have no more than 19g of added sugars a day (5 sugar cubes)
- There are no guideline limits for children under the age of 4, but it’s recommended that they avoid drinks and food with added sugars

## Reasons to cut down your daily sugar intake

Although there are a number of factors that contribute to poor health, high sugar consumption plays a big part. These are some of the biggest health incentives to eat less sugar.

### Helps prevents obesity and diabetes

When you eat sugar, your body releases insulin, a hormone made by the pancreas that your body uses to process sugar. This leads to a rapid increase in blood glucose. 

When this process is frequent and habitual, it can lead to insulin resistance, which increases your risk of type 2 diabetes. This process can also lead to an [unhealthy BMI](/medical-advice/bmi-calculator/) and weight gain around the abdomen (visceral fat). Weight around the middle is associated with an increased risk of illnesses like heart disease. 

### Protects against chronic inflammation

Sugar stimulates the production of fatty acids in the liver that may lead to inflammation.

Acute inflammation is part of the body’s natural defence mechanism against sickness or injury. Common signs include swelling, pain or a rash. But chronic (slow, long-term) inflammation is when this process continues inside the body. And this leads to a higher risk of cardiovascular disease, [dementia](/medical-advice/neurological-disorders/dementia/), [allergies](/medical-advice/allergies/) and arthritis. 

Reducing your sugar intake lowers your body’s chances of developing this type of inflammation and improving your chances of better long-term health. 

### Helps keep your skin clearer

The inflammation and insulin resistance that can be caused from eating too much sugar can also have an adverse effect on our skin. 

As too much insulin can lead to the production of androgens (male hormones), your skin then produces more sebum (oil), which can trigger a [flare up of acne](/medical-advice/skin-conditions/acne/).

### Improves your mood

While a sweet treat can give you an instant mood boost when you’re feeling low, eating too much sugar can affect your mood in the long-term.

In fact, [research by the British Medical Journal](https://www.bmj.com/content/369/bmj.m2382) shows that a diet high in sugar and processed foods can increase the risk of [depression](/medical-advice/mental-health/depression/). 

By swapping sugary snacks for more wholefoods and complex carbohydrates, you’re giving your body a more sustainable kind of energy. That means fewer cravings, or highs and lows throughout the day.

### Looks after your teeth

Eating too many sugar-rich foods can cause serious tooth decay, especially in children. Tooth decay is now the number one reason for hospital admissions among young children.

While brushing your teeth reduces the impact of dental decay, reducing sugar is a far more effective way of preventing tooth decay.

## How to cut down on sugar effectively in 5 steps

Taking the following steps might seem tricky. But remember, you don’t have to do them all at once. If it feels like too much, start with 1 or 2 of the following steps to gradually reduce your daily sugar intake.

### 1. Get to know food labels

- High sugar foods contain more than 22.5g of total sugars per 100g

- Low sugar foods contain 5g or less of total sugars per 100g

- Look out for hidden added sugars in pasta sauces, salad dressings, ready meals, yoghurts, takeaways, pizzas, savoury sauces and soups  

### 2. Look out for sneaky sugar names

Many food labels list added sugars in different names – but they still have the same effects.

- Cane juice, cane sugar or cane crystals
- Honey
- Dextrose or dextrin
- Fructose or fruit juice concentrate
- Glucose
- Sucrose
- Sugar (palm, raw, beet, brown, invert)
- Syrup (corn, maple, rice, barley, malt)
- Treacle
- Xylose

### 3. Try simple sugar swaps

- Instead of sugar-sweetened, fizzy drinks, opt for water with a squeeze of lemon or lime, or try adding sliced cucumber or strawberries for flavour
- Swap sugary cereal for a bowl of unsweetened porridge oats with a handful of berries
- If you usually eat flavoured yoghurt, plain Greek yoghurt with added fresh fruit is a great alternative 

### 4. Regulate your blood sugar

- Eating small amounts regularly can help [keep your blood sugar levels stable](/your-health/what-you-need-to-know-about-blood-sugar/)
- Choose complex carbohydrates (over refined ones) like brown rice, wholemeal or sourdough bread, quinoa and wholewheat pasta
- Include some protein with every meal, like lean meat, fish, eggs, tofu, chickpeas or lentils

### 5. Choose healthier snacks

- Have healthy snack foods ready for when you get hungry between meals so you’re not reaching for chocolate or sweets. Here are a few suggestions:
- Raw vegetable crudités with hummus
- A handful of berries
- Slices of apple with a teaspoon of nut butter
- 2 oatcakes with hummus or nut butter
- Plain yoghurt with berries, nuts and seeds

## Did you know?

- A 500ml bottle of Coca-Cola contains 13.4 teaspoons of sugar
- A typical 45g chocolate bar contains around 6 teaspoons of sugar  
- One glass of medium white wine contains nearly 2 teaspoons of sugar
- 100ml of sweetened fruit juice contains around 2.5 teaspoons of sugar
- An average sized fruit yoghurt contains over 4 teaspoons of sugar


Speak to a GP about your daily sugar intake

How much sugar should I have each day?

How much sugar should you have per day?

The benefits of cutting down on sugar, and doctor-approved recommendations to help you reduce your daily sugar intake

How much sugar should you have each day? | Kry

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